Dill & Mushroom Egg Cups

Growing up in a small town in Colombia, eating red meat was a real luxury. My grandmother used to make a beef stew called "Sancocho" every weekend to give us a taste of meat. Little did I know that not having access to red meats all the time as a child would help me to adapt to a plant-based diet when my autoimmune diseases knocked me down.

Chicken and eggs were our main source of protein. As my Sjögren's Syndrome progresses, I have more difficulty swallowing crunchy foods. Eggs and cooked vegetables are always versatile, soft and delicious. I was hesitant to try eggs that could be stored to consume on later days, until I tried baking egg muffins. You can add any ingredients, especially those veggies you have in the fridge and had not had time or energy to cook. For these egg cups I used: mushrooms, fresh dill, frozen veggies, green onions.

Let's just go to the recipe:

Ingredients:

• 6 large eggs

• 2/3 cup homogenized milk or milk alternative*

• 1 cup frozen vegetables

• 1/2 cup mushrooms, chopped

• 4 tbsp fresh dill, chopped

• 1 green onion stalk, chopped

• 1/2 cup cheddar cheese, grated or vegan alternative *

• black pepper, paprika and salt to taste

* I used Organic Silk Soy Milk for this recipe

Instructions:

• Preheat oven at 350 degrees. Grease a 12-muffin tray with vegetable non-stick spray.

• In a mixing bowl, whisk together the eggs, milk, paprika, salt and pepper. Add frozen vegetables, mushrooms, dill, green onions until thoroughly combined.

• Pour the mixture into each of the muffin cups until each are filled.

• Sprinkle each muffin cups with cheddar cheese

• Bake for 20 minutes.

• Serve right away or store in airtight container for up to four days in the fridge or up to one month in the freezer.

Arthritis Dietitian Tips:

• Fill the muffin cups to 1/2 or 3/4 with the egg filling. The egg cups will rise in the oven.

• Greasing your muffin tray is essential! You may use vegetable non-stick spray, olive oil, coconut oil, or avocado oil.

• Allow 5 to 10 minutes for your egg cups to settle, then gently loosen up the edges with plastic spatula, so they can easily come out.

• Double up the recipe and store the egg cups in the freezer for those days you need a protein boost at any time during the day.

#Glutenfree #lowfodmap #antiinflammatorydiet #homecooking #eggs #plantbasediet #sjogrenssyndrome #lowcarb